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Components
Deadlift
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Friday - Southern Boom CrossFit
Class
(All)
SBCF: 5:00 AM
SBCF: 6:00 AM
SBCF: 7:00 AM
SBCF: 8:00 AM
SBCF: 9:00 AM
SBCF: 3:30 PM
SBCF: 4:30 PM
SBCF: 5:30 PM
SBCF: 6:30 PM
SBCF: 7:30 PM
SBCF: 8:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
Warm-up
AMRAP x 8 MINUTES
15 Glute Bridges
10 Step-Ups
10 Lunge + Twist
10 Ring Row Face Pull
10/10 Single DB RDL
Strength
Deadlift (10-10-10)
Deadlift
10-10-10
Deadlift*
*Build to a Moderate weight. Complete 12/12 Single Leg Glute Bridge-Ups after each set.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
ON A 7:00 RUNNING CLOCK...
2 ROUNDS
15 Deadlifts (185/135)|(135/95)
20 Box Jumps (24/20)
20 Pull-Ups
(Score is Time)
Immediately Into...
AMRAP x 5 MINUTES
5 Deadlifts (225/155)|(155/105)
5 Box Jump Overs
5 Pull-Ups*
*C2B Optional.
(Score Rounds + Reps)
KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/55)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 05, 2021
Male Clients
Female Clients
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